January 1, 2020

Daily score: 7

Workout:

A. Muscle up tech work bar and ring 15-20 min


7-10 banded bar mu’s
30/arm, straight arm lat pull down with band in hollow body

B. HS walk skills and drills 15-20 min


5 rounds:
15 sec static hold
10 shoulder taps
5 steps each way lateral wall walks

2, 10 foot walks

C1. Bent knee L hold Strict pull ups; amrap unbroken x2; rest 2 min


3,3

C2. Bulgarian ring rows; amrap unbroken x2; rest 2 min


6,6

D. Kipping hspu; accumulate 25 reps


17/8, in 1.5-2 mins 

+
Ski erg 1 min for max cals immediately into
90 seconds max reps CTB pull ups


15 cals/14 ctb
16 cals/8 ctb

rest 3 min
Ski erg 1 min for max cals immediately into
90 seconds max reps TTB
rest 6 min
x2 sets

15 cals/ 15 ttb
15 cals/ 16 ttb

Deltoids were stupid sore today.  Felt pumped to work on muscle ups but arms just didn’t have the strength.  I wanted to do something useful so did the lat pull downs.  HS walking work went well.  Neck/traps were friend by the time I tried some walking so I stopped at 20 feet.  Really hard to engage lats in the L-sit.   Kipping hspu’s felt smooth and easy.  Somewhere in all this I got a major headache.  I think related to tension in my neck.  I powered through the WOD and took some Advil after and was fine.  Happy to have gotten one set on the ski at 16 cals.  I was smoked for the ctb after that though and had 3 no reps. Thanks!